Instagram @Qnhikohle

Great Day yesterday at the Garden State Championships... thx for a great show @mrmazali โ€” great job @exiletrain ๐Ÿ† ๐Ÿ† ๐Ÿ† 2 first places for me... ๐Ÿ˜‰.
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#npcfigure #npcbikini #gardenstatechampionships #physique ๐Ÿ˜˜๐ŸŸ .
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#gardenstatechampionships #happysaturday #npcfigure #mood #goodvibes #frenchfries Number 97 today... thank you in advance for your positive vibes ๐Ÿ˜˜๐Ÿ˜˜ thank you as always @jarelarin_mua ๐Ÿ’„ #gardenstatechampionships .
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#npcfigure #peakweek #goaldigger Almost time....
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#npcfigure #npc #gardenstatechampionships #peakweek RBF Gains ๐Ÿ˜ญ Donโ€™t ask me to smile for this and other reasons ๐Ÿ˜‘๐Ÿ’ช๐Ÿพ Happy Thursday. Donโ€™t forget to vote for me today in the @mshealthandfitness contest. Link in bio. Thx!
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#tbt #throwbackthursday #frown #smile #rbf Halfway through the week, which happens to be peak week for me. Iโ€™ll be onstage this Saturday at the Garden State Championships ...ready to display my hardwork. I am anxious and excited. Scarlett however doesnโ€™t care and is always photobombing me ๐Ÿ˜†๐Ÿ˜† happy hump day ๐Ÿถ
Please take a moment to vote for me to be named Ms Health & Fitness 2018. Link in bio โค๏ธ.
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#flex #goaldigger #abs #npcfigure I have a request! ๐Ÿ˜…๐Ÿ˜… Please vote for me to be named Ms Health & Fitness 2018! Link to official voting page is in my bio (first option) and I also have links on my website (www.fitgirlnikki.com) and I will be reminding you often ๐Ÿ˜†. Voting starts today 2pm EDT! Please vote for me everyday. Please share with your friends, family, strangers.... anyone!

There will be two voting buttons on my profile once the competition has begun: โœ… Daily Free Votes - These can be used once every 24 hours by verifying with a valid Facebook account. This is the most common way of voting. โœ…Warrior Votes - You can also contribute Warrior Votes if you choose, where a portion of the proceeds goes directly towards helping Homes for Wounded Warriors. .
Everyone in the competition has been split into groups by region, I am representing the northeast! Every Thursday there will be a cutoff at 11PM EST to narrow down the competition so please vote and vote often to keep me going!! โค๏ธโค๏ธโค๏ธ love you forever ๐Ÿ˜˜ #mshealthandfitness .
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#goaldigger #contest #voteforme One day or day one? The time will pass anyway. #makeitcount .
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#healthylifestyle #time #goaldigger Master the day. Rinse and Repeat. #motivationmonday .
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#mondaymotivation #motivationalmonday #qotd

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Fit Girl Nikki, LLC | TRX Circuit
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TRX Circuit

This circuit contains 4 exercises

Atomicย Push-ups

  1. Place feet in TRX handles. Arms should be extended about shoulder width apart directly under you and legs should be straight. Back is flat and core is tight. This is your starting position.
  2. Perform a push-up.
  3. As you return to starting position, immediately bring your knees as close to your chest as possible.
  4. Return to starting position.
  5. Repeat recommended repetitions.

Hamstring Curls

  1. Lay on your back with your feet in the TRX handles. Arms at your side. Lift your butt off the mat. Keep your core tight. This is your starting position.
  2. Bend your knees, bringing your heels close to your butt.
  3. Return to starting position.
  4. Repeat recommended repetitions.

Inverted Rows

  1. Grab the TRX handles and extend your arms fully. Your body should be straight with your heels on the ground. This is your starting position.
  2. Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
  3. Pause at the top of the motion, and return to the starting position.
  4. Repeat recommended repetitions.

Split Squats/Lunges

  1. Place your back foot inside the TRX handle and step out into a lunge so that the TRX hangs vertically. This is your starting position.
  2. Lower your hips toward the floor by squatting back and down.
  3. Without letting your back knee touch the ground, push off your front leg to return to the starting position.
  4. Repeat recommended repetitions, then repeat on opposite leg.

 

Video Credit – Fit Girl Nikki LLC
Exercise Captions –ย Fit Girl Nikki LLC

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